2 of My Unique Exercises for Building the Arms: with Zeke Samples

Whenever you want to find exercises for building your arms, it’s important to focus on your Biceps. Females consistently want the back of the arm (The Tricep) to be tighter.  Males strive for larger Biceps; the front of the arm. 

Both the Tricep and Bicep can help assist other muscle groups perform their exercises:  
A Few Examples: 
- The Chest Press Exercise involves 2 major muscle groups; the Primary Muscle is Chest; the Secondary (Helper Muscle) is the Tricep.  Result: The Triceps can help the Chest to perform additional repetitions when the Triceps are strong. 

- Back Pull-Ups or The Back Row Exercise involves 2 major muscle groups; the Primary Muscle is Back and the Secondary (Helper Muscle) is the Bicep.  Result: The Biceps can help the Back to perform additional repetitions when the Biceps are strong. 

Preacher Bicep Curls (Un-Traditional Stance of Posture - NOT Seated) Using 'E-Z Curl Bar' Wide Grip

Start                                                            Completion

Your Back needs to be straight, but at a 45 degree angle straight (not with rounded shoulders). One foot Forward, that leg will also be bent near 90 degrees (see left leg in photo). The opposite leg will be out-stretched and the upper thigh above the knee will be resting on the back of the seat you would have sat on traditionally.  Wide grip on the bar, saves the wrist from being torqued and will provide more power for the movement when the body is approaching failure. 

**TIP: I perform the exercise with one foot forward to promote better body balance and support the lower Back. It does not matter which leg is Forward.

Heavy-Weight Concentration Curls (Build the Peak of the Bicep that you have always wanted!)
Start                                                             Completion

 

Wide Sumo-Style Stance (toes slightly pointed out; initially, the weight of the body will be centered in the hips and waist.  the 'Non-Curling' Arm will be resting on the thigh providing slight pressure necessary for the movement to come.  One repetition has 4 Major Steps:
1. Start with straight arm holding dumbbell
2. As you begin to curl the weight up, with your body momentum, press off the leg that is supporting the non-curling arm, but continue to keep the forearm on that leg as you do this.
3. Without the curling arm touching the thigh/leg (the leg now having the weight shifted to it), quickly raise the dumbbell aiming it to the opposite shoulder, while keeping the elbow of the curling arm still.
**TIP: Do not move the elbow of the curling arm so that the intensity and the muscle isolation stays in the bicep; if the elbow drops back, then it will be more of a Back Exercise.
4. Shift the weight of the body to the original starting position, placing the weight emphasis of the non-curling arm back on the top of the thigh.  Outstretch the curling arm. Repetition #1 Complete

  

Example Workout

4 Sets Bicep Preacher Curls (with unique stance described above) 
x 12-15 Repetitions
3 Sets (Each Arm) Heavy-Weight Concentration Curls (with unique stance described above) 
x 8-15 Repetitions

Have a Great Arm Workout !!!
- Zeke Samples -